Summary of 55 Best Foods for Diabetes, According to Registered Dietitians:
*protein like skinless chicken for people with diabetes. Lean chicken is a great source of protein that provides essential amino acids, vitamins, and minerals without adding excessive amounts of fat. It is important for individuals with diabetes to incorporate lean proteins into their diet to help stabilize glucose levels and maintain overall health.
Fish
Fish, especially fatty fish like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving heart health. Including fish in your diet as a source of protein can help individuals with diabetes maintain stable blood sugar levels while reaping the benefits of these essential nutrients.
Greek Yogurt
Greek yogurt is a great source of protein and contains probiotics that can promote a healthy gut. It is a good option for individuals with diabetes because it is low in carbohydrates and does not cause a rapid increase in blood sugar levels.
Tofu
Tofu is a plant-based protein source that can be a valuable addition to a diabetes-friendly diet. It is low in carbohydrates and provides essential amino acids. Tofu is also rich in minerals such as calcium and iron, making it a nutritious choice for individuals with diabetes.
Eggs
Eggs are a versatile and nutritious source of protein. They are low in carbohydrates and can be prepared in various ways to suit different tastes. Eggs also contain essential vitamins and minerals, including vitamin D and choline. Incorporating eggs into your diet can help maintain stable blood sugar levels and provide nourishment for individuals with diabetes.
Lean Beef
While it is important to choose lean cuts of beef and moderate portion sizes, lean beef can be a valuable source of protein for individuals with diabetes. It is rich in essential amino acids, iron, and vitamin B12. Including lean beef in your diet can help maintain muscle mass and provide important nutrients to support overall health.
Cottage Cheese
Cottage cheese is a low-fat and high-protein option for individuals with diabetes. It contains essential amino acids and is rich in calcium. Cottage cheese can be enjoyed as a snack or incorporated into recipes to increase protein intake while keeping blood sugar levels stable.
Best fats for people living with diabetes
In addition to proteins and carbohydrates, fats play an important role in a diabetes-friendly diet. However, it is crucial to choose healthy fats that can support overall health and blood sugar control. Here are some of the best fats for individuals with diabetes.
Avocado
Avocado is a nutrient-dense fruit that is rich in healthy fats, fiber, and various vitamins and minerals. The monounsaturated fats found in avocado have been shown to help improve insulin sensitivity and reduce the risk of heart disease. Including avocado in your diet can provide essential nutrients while promoting stable blood sugar levels.
Olive Oil
Olive oil is a staple of the Mediterranean diet and is a great source of monounsaturated fats. It has been linked to various health benefits, including improved blood sugar control and reduced inflammation. Using olive oil in cooking or as a dressing can add flavor and healthy fats to your meals.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, fiber, and essential nutrients. They have been shown to improve blood sugar control, reduce inflammation, and lower the risk of heart disease. Including a variety of nuts and seeds in your diet can provide important nutrients while promoting stable blood sugar levels.
Coconut Oil
Coconut oil is a unique source of saturated fat that has been shown to have beneficial effects on blood sugar control. It contains medium-chain triglycerides (MCTs), which are quickly metabolized and can provide a source of energy without causing a rapid increase in blood sugar levels. Incorporating coconut oil into your cooking or using it as a substitute for other cooking oils can be a healthy choice for individuals with diabetes.
Flaxseed Oil
Flaxseed oil is rich in omega-3 fatty acids and can be a valuable addition to a diabetes-friendly diet. Omega-3 fatty acids have been shown to improve insulin sensitivity and reduce inflammation, making flaxseed oil a beneficial choice for individuals with diabetes. It can be used in salad dressings or added to smoothies to increase healthy fat intake.
The Best Vegetables for People with Diabetes
